Beruflich Dokumente
Kultur Dokumente
Bodybuilding
Competition Guide
By Brian D. Johnston
Copyright 1999 by BODYworx T M
All rights reserved
including the right of reproduction
in whole or in part in any form
Published by BODYworx Publishing
2545 Trout Lake Road, P.O. Box 24016
North Bay, Ontario, CANADA P1B 9S1
The information in this manual is intended only for healthy men and women. People with health
problems should not follow the suggestions without a physician's approval. Before beginning
any exercise or dietary program, always consult with your doctor.
CONTENTS
Weight Classes
Age Categories
Weigh-in
29
31
Posing Tips
32
Tanning
33
Posing Atire
37
Contest Accessories
38
Pre-contest Journal
38
Contest Pumping
39
Physique Photography
40
Travel
41
42
Weight classes
There are several weight classes in a competition, and depending on the level and type of
competition, a contest can have as few as one (open), or as many as seven. The promoter will
document the divisions on the entry form. The International Federation of Body Builders (IFBB)
has set out rules regarding weight classes as follows:
Senior Men's
Bantamweight (up to & incl. 65 kg or 143 lbs)
Lightweight (up to & incl. 70 kg or 154 lbs)
Welterweight (up to & incl. 65 kg or 165 lbs)
Middleweight (up to & incl. 80 kg or 176 lbs)
Light heavyweight (up to & incl. 90 kg or 198 lbs)
Heavyweight (over 90 kg or 198 lbs)
Senior Women's
Lightweight (up to & incl. 52 kg or 114 lbs)
Middleweight (up to & incl. 57 kg or 125 lbs)
Heavyweight (over 57 kg or 125 lbs)
Junior Men's
Lightweight (up to & incl. 70 kg or 154 lbs)
Middleweight (up to & incl. 80 kg or 176 lbs)
Heavyweight (over 80 kg or 176 lbs)
Junior Women's
Lightweight (up to & incl. 52 kg or 114 lbs)
Middleweight (over 52 kg or 114 lbs)
Master Men's
Lightweight (up to & incl. 80 kg or 176 lbs)
Heavyweight (over 80 kg or 176 lbs)
Master Women's
There is one open category in master women's competition
Mixed-Pairs
There is one open category in mixed-pairs competition
Age categories
At Junior and Masters competitions the competitor must produce evidence of date of birth.
This can be with a birth certificate, Baptismal certificate, driver's license or passport.
Juniors
To compete as a junior, the competitor must be under the age of 21.
Masters
To compete as a master, men must be 40 years of age or older and women must be 35 years of
age or older.
Seniors
This is a general classification and allows anyone to compete at any age. Note that competition
is the hardest in this category since most bodybuilders at their physical peak enter this
classification. Juniors and masters may find this level of competition too advanced, depending
on the number of years they have trained, and degree of development.
Weigh-in
On the day of competition (and sometimes the day prior to a very large competition) in the
morning, the officials will require each competitor to 'weigh in' to determine which weight
category he/she belongs. Posing attire (trunks, bikini), will be the only clothing worn during the
weigh-in. Besides the entry form, the weigh-in is also part of the registration, finalizing the
athlete's intention of competing.
At this time the bodybuilder will need to produce a membership card and posing music on
cassette tape. Bodybuilders can obtain a form for membership from their local bodybuilding
association. It is best to apply well in advance of the contest to avoid any delays in receiving a
card.
Standing relaxed is more fatiguing than most people realize since the bodybuilder may have
to partially flex his/her entire body for 20 minutes or more during the round. It is important
to never totally relax the muscles, even when standing in the background, since a competitor
never knows when a judge may be looking and deciding.
It is necessary for a bodybuilder to try several variations of all the compulsory poses to find
out which best suits his/her physique. They should not perform a double biceps pose the
same way as Mr. Big just because it looks appropriate for him. You must position hands,
arms, legs, torso, and all other body parts in such a manner that each body part flows into
one another and looks appropriate. For guidelines on posing possibilities, see pages 10-25.
Compulsory poses
The most important poses a bodybuilding competitor must master are the seven compulsory
poses (five for women). These poses account for most points in competition. This being the
case, it's somewhat perplexing that so many competitors spend hundreds of hours in the gym,
and months dieting, but will spend only a small fraction of time practicing these poses. The
following pages provide guidelines on how to hold the seven compulsories (plus an eighth [most
muscular] that the judges may request on occasion) in accordance to individual body structure
and muscle dimensions.
Mike Mentzer
Front Lat Spread (Men Only see next page for diagrams)
Some people have trouble with this pose. The easiest way to get into position is to stand
upright with the lats spread wide and flat, and the arms down along the sides; hold the rib
cage held high, with shoulders square and broad; do not lift the torso up excessively as this
will elongate the torso and make it appear flat.
1. Make two fists, drawing them into the obliques, thus causing the waist to appear smaller;
don't pull from the rear obliques too much as this pulls excess skin and muscle to the
front, making the waist look wider than it is.
2. A bodybuilder with high lats or small arms should consider placing the back of the wrists
and hands along the sides of the waist -- this will decrease the amount of 'empty space'
between the arms and lats, and make the torso and arms appear larger.
3. Draw in the stomach to create a vacuum; few individuals look good flexing their abs in
this pose as it drops the ribcage down, thus making the torso and lats look smaller than
they actually are.
4. Bring one leg out slightly in front of the other to provide a more aesthetic appearance;
keep calves flexed; female competitors who add this pose to their free posing routine can
perform a more aesthetic variation of leg stance with the flexed leg extended far out to the
side as if preparing to perform a side lunge exercise, or while standing on their toes to
give the illusion of height and greatness.
Back Lat Spread (Men Only see next page for diagrams)
If the bodybuilder is having difficulty executing this pose, begin the sequence as described in
the Front Lat Spread.
1. Keep the chest held high with shoulders wide and square.
2. Spread lats wide and rounded forward ever so slightly; over rounding the lats can actually
make the back appear narrower.
3. Similar to the front lat spread, tuck the fists into the sides of the waist; draw the hands in
from the back of the waist (posterior obliques), then pull forward to make the waist
appear smaller and the back wider; the knuckles and fingers should not be visible in this
pose.
4. Draw the stomach in a vacuum to lift the ribcage up to diminish the size of the waist and
maximize the size of the back.
5. To narrow the hip structure and to show hamstring muscularity, contract the gluteus and
hamstrings.
6. Extend and flex one calf back; the judges may penalize the bodybuilder for failure to do
so; women bodybuilders who add this pose to their free posing routine sometimes
perform a more aesthetic variation of leg stance with the flexed leg extended far out to the
side as if preparing to perform a side lunge exercise.
Most Muscular (judges discretion generally men only see next page for
diagrams)
During the evening show, top competitors in each weight category (and those vying for the
overall title) may also be requested to perform this eighth compulsory pose.
1. Version 1 is the standard, with the trapezius rounded and arms in front of the body in the
vicinity of the upper or lower waist area.
2. Version 2 requires a bodybuilder to clasp one hand over the opposite wrist for a slightly
different look.
3. Version 3 requires the bodybuilder to place his/her hands on the hips, squeezing the
pectorals, deltoids, arms and abdominals; it is best suited for bodybuilders without a great
deal of mass as it provides a more aesthetic look.
4. Version 4 is a combination of versions 1 and 3, displaying aesthetics and muscle.
5. Version 5 shows an example of a unique and personalized 'most muscular'
6. Regardless of the version incorporated, the bodybuilder can extend one leg out to show
the muscularity and separation, but is only recommended if he/she has adequate
quadriceps development
In all rounds, the judges score the competitors according to the placement system (the top
competitor receives 1 point, the second best 2 points, etc.). The competitor with the least
amount of points at the end of the day wins.
During the scoring of Round I, judges eliminate the highest and lowest scores before
calculating the totals.
Male
Female
Sub-Total
Total
Placing
4+1
4-1
After all the couples have performed the compulsory poses, the head judge has all couples line up
at the rear of the stage in preparation for the comparisons.
Only two couples at a time step forward in the order of woman 1, man 1, woman 2, man 2, to
again perform the five compulsories simultaneously.
The judges assess each woman's and man's physique in the same manner as in individual
competition outlined previously. In addition, judges assess each couple on how their physiques
match, harmonize and compliment each another. For example, a tall ectomorphic man should not
team up with an endomorphic woman, or a tall mesomorphic woman with a short endomorphic
man.
Finals (p.m.)
Only the top five couples proceed to the evening finals.
After each couple performs a free posing routine will everyone be called on stage. At this point,
the head judge instructs the finalists to perform the five compulsory poses, moving from one
couple to the next non-stop. The judges assess each couple as an entity as per instructions
described in Rounds 1A and 1B.
As with the individual contests, the judges place each couple in order of highest to lowest, with
1st placing being the best. The statistician eliminates the two highest and lowest scores from
the judges' score sheets. The remaining scores are then added for a final total. The couple
with the lowest total wins.
Confident Poser
Non-Confident Poser
Spontaneous gestures.
Posing tips
Whenever possible, watch professional or top amateur bodybuilding contests while
critiquing the compulsory poses and posing routines. Look for any flaws, then imagine how
the competitors could improve each pose, or transition between poses.
Take shallow breaths during the transitions of both the compulsory and free posing rounds
to keep your stomach from heaving in and out.
Always maintain flexed abdominals. Relaxing the abs during free posing or compulsory
rounds can often make you appear to have a thick, rounded gut. This is especially
important while turning or performing 3/4 twisting poses. Furthermore, maintain a semiflexed body during posing transitions; never totally relax the body.
Competitors with a thick waist should avoid frontal plane posing during free posing, using
side and twisted poses to augment the illusion of sleekness through the waistline.
When posing, do not contract the muscles to the maximum as this can create shakiness.
Flex the muscles with 90% effort since there is very little visual difference between
contracting as hard as one can, and contracting almost as hard as one can (an exception
being the Most Muscular pose). This saved effort enables the competitor to hold poses
longer, still allow one to smile every now and again, and look more natural.
When viewed from the front, don't forget to flex the calves since this can increase their
width considerably.
A bodybuilder should not perform the most-muscular pose unless s/he has a large, welldeveloped upper body. Better developed contestants (if there are any) will definitely add it
to their routine. Use a variation such as hands on the hips most-muscular to show a more
aesthetic variation of the pose.
Have the routine videotaped to allow critical (but helpful) friends to evaluate and adjust the
routine accordingly before the competition.
Tanning
Having dark skin is a necessity for bodybuilding competition. The darker the skin, the more visible
the definition, separation and muscle highlights. Under bright stage lights, light to medium skin will
look washed-out, and many of the bodybuilder's hard-earned cuts disappear. Even Black
bodybuilders sometimes need to darken up their skin to avoid a washed-out look. Tanning before
10:00 a.m. and after 3:00 p.m. is best, when the sun's rays slant through the earth's atmosphere.
Dangers
1. Excessive exposure to sunlight can cause hundreds of tiny cancers on the skin that must be
surgically removed with skin grafted from other parts of the body.
2. Sunlight causes premature aging and loss of skin elasticity, especially in the face around the
eyes and mouth.
3. Overexposure can damage the body's immune system, impairing a person's defense against
injury or disease (making recovery from training a slower process).
4. Overexposure may cause swelling and leakage of tiny blood vessels under the skin (sun burn).
5. Overexposure may cause distortion, discoloration, cloudiness and possible cataracts in the
eyes.
6. Long exposure to the sun can result in heat exhaustion or heat stroke; drink water while
tanning, even if you don't feel thirsty, since thirst is not an accurate indication of the body's
need for fluids.
The first important step to tanning is choosing the correct sun screen. This has become even
more critical considering the dissipation of the ozone layer. Sunscreen companies rate their
products in accordance to the sun protective factor (SPF) -- the higher the rating, the better the
protection. Use sunscreens with a protective factor of 18 or more on sensitive areas, such as the
nose. If remaining outside for most of the day, use a protective factor of at least 10.
If allergic to sunscreens containing PABA, look for those that contain pedimate 0, benzyophenone
(oxybensone, dioxybenzone), homosalate or methoxycinnate as a protective agent. With the
advancements of science, there may be many more protective agent additives that are new to the
industry at the time of this manuals publication.
Choosing a sunscreen
Skin Type
I
II
III
IV
V
VI
Example
Never tans; red heads, fair people.
Burns easily, tans lightly; blue eyed, fair skinned.
Burns sparingly, tans easily; average Caucasian
Burns little, tans quickly; olive skinned Caucasians
Rarely burns, tans well; brown skinned people.
Never burns, tans dark; black skinned people.
Best SPF
10-15
6-12
4-6
2-6
0-2
0-2
4-6.9
7-9
9+
40
Temperature (Celcius)
35
30
25
20
15
10
5
0
Safe
Caution
Danger
60
% Humidity
50
40
30
20
10
0
Safe
Caution
Danger
Start off with 15 minutes each side, gradually increasing the time over the first 2-3 weeks -do not attempt one hour sessions right away since doing so will definitely result in burning,
peeling skin.
Apply the sunscreen liberally about 45 minutes to an hour before tanning so the active
ingredients have time for absorption.
Always wear a sunscreen when swimming since ultraviolet rays travel through water.
On cloudy days it is still possible to get 60-80% of the ultraviolet rays -- this is especially
true at higher elevations where the atmosphere is thinner and fewer harmful ultraviolet rays
filter out.
It will take at least six weeks of continuous tanning before you can safely obtain a dark, rich
skin color.
It is important to lie at various angles in order to tan the sides of your legs, under your arms,
and any other areas that are clearly visible on the posing platform.
Use a cream (e.g., Nivea) in the morning, after your shower, and at night to keep the skin
smooth and supple.
For the last 8-10 days prior to the contest, only wash the necessary body parts with soap
-- lye found in many soaps can bleach tanned skin.
Do not shower or bath for at least 3 hours after tanning as the hot water and soap can fade
the darkening process
Avoid long periods of time in the sun if you suffer from heart trouble, hyperthyroidism or
high blood pressure.
To help darken slightly burned skin, apply a mixture of diluted vinegar and water to the
affected areas.
Posing attire
A bodybuilder must choose trunks or bikinis in accordance to his/her body type and skin color.
Never buy a specific color or cut simply because another competitor looks good in them, or the
color appears attractive. Here are some buying/designing tips*:
Those with a long torso should wear high waist cut trunks. Those with a short torso should
wear low waist cut trunks. The cut can help to visually alter the upper body length for better
proportions.
Those with long legs should wear low leg cut trunks. Those with short legs should wear high
leg cut trunks. The cut can help to visually alter the lower body length for better proportions.
Black and other dark colors can make the hips look smaller, and accentuate the width of the
shoulders and sweep of the thighs.
Those with pale skin should do not wear white or light colors since this accentuates the
paleness, making the skin appear washed-out. Light skinned people look best in medium to
dark greens, blues or reds.
Dark skinned people look best in bright reds, yellows, blues, orange or cream.
Very dark skinned people can wear medium to medium bright colors, but should stay away
from white and really bright shades since there is too much contrast between the suit's color
and skin color; this contrast appears to cut the physique in half rather than compliment it.
Those with dark hair should consider red, white, fuchsia or royal blue.
NOTE: judges do not allow multi-colored suits due to their distracting qualities.
*Depending on hair, skin color or structure, more than one suggestion may apply.
General Guidelines
Women competitors must wear a solid, non-distracting color bikini. They must be clean and
decent (no G-strings). The fastenings of the bikini must be plain with no attached
ornamentation. Judges do not allow metallic materials, such as gold or silver. Men's trunks
must also be a solid, non-distracting color, clean and decent (no G-strings). Judges do not
allow metallic materials.
Once provided a contestant tag with a number, clip it on the left side of the posing trunks.
Contest accessories
Competitors should always be prepared by bringing the following items:
Gym bag.
Two posing suits; one for the pre-judging and one for the evening show since posing oil will
often stain the suits material, making the morning suit unusable.
One or more warm-up suits.
One or more towels to wipe off excess sweat or oil.
Professional posing oil; if using cooking oil, almond and avocado work best; some people
prefer using Pam since it is easy to apply; do not use baby oil since it absorbs too much light,
making the body appear shiny and washed out rather than having a sheen.
Tanning make-up and sponge applicators.
At least 2 cassettes with the selected posing music, cued on both sides; the backup is
necessary in case the original gets damaged.
Personal grooming kit (hairbrush, mirror, razor, make-up, etc.).
Enough low sodium, high carbohydrate food to sustain a condition of full muscles with
sufficient energy throughout the day and night.
A bottle of distilled water.
Potassium (and perhaps sodium) supplements to control possible cramping from low mineral
and water levels. Consider a sports drink with added electrolytes, but low in sodium.
A pair of sandals or slip-on shoes in case the back stage area is dirty or unsanitary.
Springs, rubber cables, etc., to use for pumping up in case the promoter did not supply
equipment, or if all the pumping equipment is in use.
Pre-contest journal
Often a pre-contest journal is in paragraph or written form. Although it may include training and
dietary data, this journals primary purpose is to provide feedback information relating specifically
to the athlete's contest preparation. This is particularly true of bodybuilders as they become
concerned with numerous topics and their effects, such as:
Make the pre-competition journal as complete as possible for future competition reference. The
only way to improve from one contest to another is to learn form past successes and failures.
International Association of Resistance Trainers
Contest pumping
Whether pumping up for a contest back stage, or for physique photographs, it is imperative that
the competitor does it properly, or the results could devastating. Here are some helpful tips:
Pumping too much results in the loss of definition and separation in the muscle(s) due to
excessive blood engorgement.
Flexing on stage also pumps the muscles, so a lot of pumping backstage is unnecessary.
Over pumping back stage causes slow shrinkage on stage before the judges' eyes as the pump
subsides.
Only start pumping 5-10 minutes before going on stage starting too early will result in a pump
loss that much sooner.
Lightly pump the weak areas so they are up to par with the strong areas.
Mildly pump the muscles to create a flush -- just enough to make the muscles rounder and
show better.
The deltoids are the only muscles that can be pumped to near maximum without losing much
of their definition or separation.
Never pump the thighs since they lose too much definition and separation in as little as two
sets. It is best to do one set of deep knee bends (20 reps), and some stretching just to loosen
up the quads and get the blood flowing.
Between pumping sets stretch all muscle groups to increase flexibility, blood flow and
relaxation.
Competitors must pace their pumping; rushing the process, or being anxious reduces the
quality of the pump.
Experiment with 250-500mg of vitamin B (Niacin) 20-30 minutes before pumping; this vitamin
can cause the skin to glow and increase vascularity in some people; over experimentation can
result in lack of effect, so try this out sparingly.
It is vital that the competitor remain relaxed; anxiety requires higher oxygen consumption,
resulting in less oxygen to supply a lasting pump to the muscles.
Physique photography
Competition is a perfect time to take pictures for future inspiration and comparison, either at home
or on the contest stage. The following are some tips for having quality photographs taken:
Never shoot with a lens shorter than 50mm lens (90-135mm is best); a wide angle lens
creates more distortion by introducing curvature into the picture.
Use cameras that focus; an automatic camera may not give the proper lighting effect, and
they require a flash indoors (this can wash away any highlights, shadows and separation).
Use a shutter speed of at least 1/125th of a second or faster to reduce blurring from hand
shakiness.
Use a lens aperture between f4 and f16 (an optimum setting is between f5 and f8).
The shutter speed and apertures suggested above are not cut into stone -- use an exposure
that is correct for the existing light conditions so as not to under expose the film; the settings
can greatly differentiate depending on the light source and where the photographer takes the
pictures (e.g., outside, auditorium or gym); it is advisable to purchase a camera book or
manual that emphasizes taking pictures in 'existing light' conditions.
Color 400 film or higher is best for existing light contest photography (no flash).
Aim the camera at the bodybuilder's waist level to prevent distortion of the subject's physique;
aiming the camera up or down can give the illusion of a long waist and short legs, or a short
waist and long legs.
Take outdoor photos between 9 and 10 a.m. or 3 and 4 p.m., when the sun is close to a 45degree angle to the earth's surface; other times of the day, when the sun is higher, creates
distortion, resulting in deep shadows across the body.
Travel
Sooner or later most competitive bodybuilders will have to travel to another city, state or
country in order to compete for a top title. Traveling into another time zone or country can
often throw a competitor of his peak if he does not follow some basic guidelines:
The body needs one day to adjust for each time zone; if possible, arrive early for the
competition and allow adequate time to relax and for the system to conform to the time
difference.
For the final 3-5 weeks, gradually reschedule meals, rests, sleeping patterns and workouts
in accordance to the new time zone; this adjustment is necessary so that the biological clock
stays in tune for peaking, pumping and mental alertness at the time of the contest.
When in a different time zone, and sleeping becomes difficult, eat a high carb meal (simple
sugars) towards bedtime; high carb meals release serotonin in the body -- this chemical
raises the blood sugar, then drops it quickly, thus providing a drowsy effect.
If traveling by car, arrive at the contest one hour ahead of contest time for every hour
traveled; this will provide the body with needed rest and relaxation.
If traveling by plane, drink some distilled water upon landing since air pressure dehydrates
the body.
Avoid raw fruits (unless they have a heavy peel), raw vegetables, and salads in foreign
countries since restaurants wash these foods with the same water that can make people ill;
also avoid unpasteurized milk products.
Only eat fish that is fresh within two hours of being caught, unless properly refrigerated.
Avoid tap water and ice cubes; if drinking another country's water, boil it for 10 minutes
first then add halizone tablets, or iodine for sterilization purposes; it is best to drink hot
decaffeinated coffee and tea, imported bottled water or soft drinks low in sodium and sugar.
Consult your physician about prescription drugs to help relaxation and to reduce air
sickness while traveling by plane.
Jet lag can result in digestive upsets, irritability, fatigue, increased susceptibility to illness or
accidents, and slowness; expect any or all of these symptoms.
It is advisable to bring a bottle of Pepto Bismol since this can help prevent traveler's
diarrhea for up to three weeks.
Activated charcoal helps to postpone traveler's diarrhea by stifling bacteria in the intestines.
International Association of Resistance Trainers
If suffering from diarrhea, eat bananas or take mineral supplements since diarrhea drains the
body of potassium and magnesium.
In the US, you can call Worldwide Health Forecast at 1-800-368-3531; this information
line dispenses news on any medical conditions around the world along with health tips and
guides to foreign medical facilities.
A trick some bodybuilders use the day before the contest consists of performing one set to
failure every waking hour for any weak body parts; this process can increase the muscle(s)
size on contest day by up to a inch or more due to inflammation; however, the severe
soreness that follows may not be worth the increased size if unable to flex that particular
muscle; as with any off-the-wall suggestion, experiment with this technique before
implementing.
Relax and enjoy the experience of competing; stress and nervousness can retain
subcutaneous water; it would be wise to practice meditation and deep relaxation techniques.
A few months before contest, seek the services of allergy specialist who can perform a
cytotoxic test (cyto = cell, toxic = capable of killing) to determine food allergies and
sensitivities, that can often be a cause of water retention. Note that 90-95% of men and
women are mildly allergic to refined sugars, milk, milk products, grains and rice.
Apply a thin to moderate layer of posing oil in long strokes; don't plaster it on too thick
since sweating on stage naturally increases the amount of shine and luster, making the body
look greasy.
International Association of Resistance Trainers
Style the hair short if possible; women can tie it back or put it in a bun; long shaggy hair
covers the muscularity of the trapezius; thick, puffy hair distorts proportions by making the
head look too big, and the shoulders narrow.
Begin shaving body hair at least one month before contest to avoid blemishes on contest
day; the best method is to use an electric razor since this procedure has less tendency to
cause blemishes than using a safety razor; if the electric razor does not shave close enough,
switch over to a safety razor two weeks before competition; don't experiment with hair
removal systems the week of the contest.
Often competitors look better the day after the contest due to all the intense posing and
sweating that took place the day before; it may be worthwhile to spend at least 3-4 hours of
posing the day before competition to help harden up the physique, and to take advantage of
the 'day-after' look; it may be necessary to add extra carbs to the diet if much time is spent
on posing, thereby utilizing glycogen stores.
Sipping a glass of wine or two the night before can help to flush out some excess water
since alcohol acts as a diuretic.
Quick-paced, intense bodybuilding burns 500-700 calories per hour depending on the
length of rests between sets; adjust the diet accordingly.
Do not try fasting as a solution to quick weight loss; the proportion of muscle loss to fat loss
is 60:40 while in a starvation mode.
Get to the contest early to check the lighting set up, stage entrance, where the competitors
are to stand, and where they exit; knowing this information means fewer things to worry
about while competing.
Control facial expressions; clenching the jaw or contorting the face looks amateurish.
Don't get psyched out by observing other competitors; each bodybuilder needs to
concentrate on his/her own strategy and let the others worry about themselves.
Good Luck!